If you’re searching for a delicious way to incorporate more vegetables into your diet, look no further than these Veggie Duo Tots! These delightful bites combine the goodness of potatoes with a colorful mix of veggies, creating a crunchy snack that’s both satisfying and nutritious. Baked or air-fried to golden perfection, these tots are a fantastic option for kids and adults alike, making healthy eating fun and enjoyable.
What sets these Veggie Duo Tots apart is their vibrant flavor and appealing texture. The combination of sweet potatoes and zucchini (or your choice of veggies) not only adds a pop of color but also enhances the taste, making them a hit at any gathering. Plus, they’re incredibly easy to whip up, making them a go-to recipe for busy weeknights or as a crowd-pleasing appetizer.
The first time I made these Veggie Duo Tots, I was thrilled to see my kids devour them! Each bite was a perfect blend of crunch and flavor, and they quickly became a staple in our home. Now, I love serving them with a variety of dips, from tangy ranch to zesty salsa, for a fun and interactive snack experience.
I enjoy these Veggie Duo Tots as a nutritious snack, a side dish for burgers, or even as a fun addition to lunchboxes. They’re a versatile treat that brings joy and satisfaction to any occasion. So, gather your ingredients and get ready to enjoy these delicious veggie tots that make healthy eating a delightful experience!
Table of Contents
Why You’ll Love Veggie Duo Tots
- Crispy and Flavorful – A delightful crunch with a burst of vegetable goodness.
- Nutritious – Packed with vitamins and minerals from a variety of vegetables.
- Quick and Easy – Simple to prepare, making them perfect for busy days.
- Customizable – Use your favorite vegetables to create your ideal flavor profile.
- Kid-Friendly – A fun way to encourage kids to eat their veggies!
Health Benefits of Veggie Duo Tots
These veggie tots offer more than just great taste:
- Rich in Nutrients – A good source of vitamins A and C, along with fiber.
- High in Fiber – The combination of potatoes and veggies supports digestive health.
- Lower in Fat – Baking or air-frying reduces the need for excess oil.
- Simple Ingredients – Made with wholesome, recognizable ingredients.
- Satisfying Snack – A crunchy treat that keeps you feeling full and energized.
When to Make Veggie Duo Tots
These veggie tots are perfect for a variety of occasions:
- After-School Snacks – A healthy and fun option for kids.
- Game Day Treats – A crunchy snack to enjoy while watching sports.
- Party Appetizers – Impress guests with a delicious and nutritious option.
- Family Dinners – A great side dish to complement any meal.
- Meal Prep – Make a batch in advance for easy snacks throughout the week.
Chef’s Notes: Veggie Duo Tots
• Crispiness Boost – For extra crispiness, finish the tots under the broiler for 1–2 minutes, but watch closely to avoid burning.
• Dip Pairings – Serve these veggie tots alongside a tangy yogurt dip or vegan ranch for a crowd-pleasing appetizer that enhances their flavor.
• Nutritional Boost – Increase the nutritional value by adding finely chopped spinach or grated carrot into the mash for added color and vitamins.
• Freezing Tips – These tots freeze beautifully! Flash-freeze them on the baking sheet, then transfer to a container for up to 3 months for easy meal prep.
• Herb Garnish – Sprinkle fresh chopped herbs like parsley, chives, or cilantro over the hot tots for a bright and flavorful garnish.
• Alternative Veggies – Feel free to swap sweet potatoes for butternut squash or white potatoes, and broccoli for cauliflower florets or chopped kale for a different twist.
• Binding Options – If you don’t have cornstarch, you can use arrowroot powder or tapioca starch for similar binding properties.
• Flavor Variations – Experiment with different seasonings; try chili powder or sweet paprika instead of smoked paprika for varied heat levels.
• Cooking Method – If you prefer, you can microwave the veggies in a covered dish for 8–10 minutes instead of steaming them.
• Serving Suggestions – These veggie tots make a great snack for kids, a side dish for dinner, or a fun appetizer for parties.
Veggie Duo Tots
4
servings20
minutes20
minutes80
kcal40
minutesReady for a flavor-packed snack that’s as fun to make as it is to eat? These Veggie Duo Tots marry sweet potato’s creamy sweetness with vibrant broccoli in crispy, bite-sized morsels. Channel your inner home cook and delight in a fuss-free recipe that uses just two star veggies plus pantry seasonings. Perfect for kids, meal prep, or party hors d’oeuvres—get ready to impress with minimal effort and maximum taste!
Ingredients
- Vegetables
1 medium sweet potato peeled and cut into ½-inch cubes (yields about 1½ cups)
1¼ cups broccoli florets tender tips separated from thick stems
- Seasoning Binder
1 tablespoon cornstarch helps the tots hold their shape
½ teaspoon garlic powder adds savory depth
½ teaspoon onion powder for mellow sweetness
¼ teaspoon smoked paprika for a hint of warmth
Salt and black pepper to taste
Olive oil spray just enough to mist the tots before baking
¼ cup shredded vegan cheddar optional, for extra flavor
- Alternative Ingredients
Sweet potato → butternut squash or white potato for a different sweetness
Broccoli florets → cauliflower florets or chopped kale for a twist
Cornstarch → arrowroot powder or tapioca starch for similar binding
Vegan cheddar → regular cheddar or nutritional yeast for nondairy option
Olive oil spray → avocado oil or coconut oil spray for a neutral coat
Garlic powder → 1 clove minced garlic for fresh bite
Onion powder → 2 tablespoons finely diced onion for texture
Smoked paprika → chili powder or sweet paprika for varied heat
Salt → salt-free herb blend for lower sodium
Black pepper → white pepper for a milder spice
Directions
- Vegetables Prep – Begin by peeling the sweet potato and cutting it into uniform ½-inch cubes; matching the broccoli florets to this size ensures even doneness. Discard any tough broccoli stems to avoid chewy bits. This knife work takes about 5 minutes and sets you up for an even mash.
- Gentle Steaming – Place both veggies in a steamer basket set over simmering water, cover, and steam for 12–15 minutes until a fork pierces each piece easily. Steaming preserves nutrients and locks in natural sweetness. (Optional: you can microwave in a covered dish for 8–10 minutes instead.)
- Mash Mix – Transfer the tender veggies to a large bowl and mash with a fork or potato masher until mostly smooth with a few small chunks. Stir in cornstarch, garlic powder, onion powder, smoked paprika, salt, pepper, and vegan cheese (if using). Mixing thoroughly takes about 3 minutes and creates a cohesive batter.
- Shape Tots – Scoop about 1 heaping tablespoon of mixture per tot and roll between lightly oiled palms into compact cylinders. Press gently to firm them up—this helps achieve a crisp exterior. You should get around 16 tots; this step takes 5 minutes.
- Bake to Golden – Arrange tots on a baking sheet lined with parchment, spray tops lightly with oil, and bake in a preheated oven at 350°F for 18–20 minutes, flipping once halfway. The tots should develop golden-brown edges and a tender interior. Let them rest on the sheet for 2 minutes before serving.
Equipment
- chef’s knife
- cutting board
- Baking sheet
- Mixing bowls
- measuring cups and spoons
- silicone spatula set
Notes
- • For extra crispiness, finish tots under the broiler for 1–2 minutes—watch closely to avoid burning.
• Serve alongside tangy yogurt dip or vegan ranch for a crowd-pleasing appetizer.
• Boost nutrition by adding finely chopped spinach or grated carrot into the mash.
• These tots freeze beautifully: flash-freeze on the sheet, then transfer to a container for up to 3 months.
• Sprinkle fresh chopped herbs (parsley, chives, or cilantro) over the hot tots for a bright garnish.
Nutrition Facts
- Calories: 80kcal
- Fat: 1g
- Saturated Fat: 0g
- Trans Fat: 0g
- Polyunsaturated Fat: 0.2g
- Monounsaturated Fat: 0.3g
- Cholesterol: 0mg
- Sodium: 140mg
- Potassium: 355mg
- Carbohydrates: 16g
- Fiber: 3.8g
- Sugar: 5g
- Protein: 1g
- Vitamin A: 14336IU
- Vitamin C: 31mg
- Calcium: 38mg
- Iron: 0.7mg
FAQs: Veggie Duo Tots
Can I use a different type of potato?
Yes, you can substitute sweet potatoes with butternut squash or white potatoes for a different flavor profile.
What can I use instead of broccoli?
You can replace broccoli with cauliflower florets or chopped kale for a different veggie option.
How do I ensure the tots hold their shape?
Adding cornstarch helps bind the mixture together, ensuring the tots hold their shape during baking.
Can I make these tots ahead of time?
Yes, you can prepare the mixture ahead of time and shape the tots, then store them in the fridge for up to a day before baking.
How long do these veggie tots last in the freezer?
These tots can be frozen for up to 3 months. Flash-freeze them on a baking sheet before transferring to a container.
What dips pair well with these veggie tots?
They pair well with tangy yogurt dip, vegan ranch, or even a spicy salsa for added flavor.
Can I bake these tots instead of frying?
Yes, this recipe is designed for baking, which keeps them healthier and still deliciously crispy.
How do I know when the tots are done baking?
The tots should be golden-brown on the edges and tender on the inside, which usually takes about 18–20 minutes.
Can I add cheese to the mixture?
Yes, you can add shredded vegan cheese or regular cheese for extra flavor if desired.
What is the best way to store leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days; reheat in the oven for best results.
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